The Nutrisystem diet is a balanced, low-glycemic index 4-week diet, very popular abroad.
This is a paid meal replacement program, but is also adopted and recommended by many doctors for overweight patients.

But the fact that it is paid will certainly not stop Dcomedieta, who has read Dr. James Rouse’s book for you and today talks to you about how to do the Nutrisystem diet to lose 5 kg in 4 weeks without buying any product!

The benefits of the Nutrisystem diet are many.
You understand how to create healthy meals by reducing the glycemic load, how to balance foods, and there are two versions for both men and women starting with foods that you can find in the supermarket without effort. As always, consult your doctor before following a diet. The diet can last for a maximum of 2-3 months.

NUTRISYSTEM 4 WEEKS DIET TO LOSE 5 KG

First week

The smaller quantities are for women, the greater for men.

Day 1

Breakfast. 30/50 grams of ALL Bran cereals or oat flakes, 200 ml of skim or soy milk, 125 grams of strawberries or red fruits. Coffee or tea with sweetener of your choice.
Lunch. 50/80 grams of turkey breast salami, cucumber salad with a teaspoon of oil, 25/50 grams of sliced ​​wholemeal bread.
Dinner. 120/150 grams of shrimp tails or octopus stir-fried with spices and herbs with 100/150 grams of spring peas and a level teaspoon of oil. Mushrooms baked or in a pan with 40/60 grams of couscous + a level teaspoon of oil.
Snack . 20 grams of Grana Padano or Asiago + 150 grams of pear.
Snack. 125 grams of low-fat yogurt + 2 prunes.

Day 2

Breakfast. 30/50 grams of ALL Bran cereal or oat flakes, 200 ml of skim or soy milk, 20 grams of dehydrated blueberries or dates or prunes. Coffee or tea with sweetener of your choice.
Lunch .70-100 grams of veal. Carrot salad with a teaspoon of oil and lemon juice. 25/50 grams of sliced ​​wholemeal bread.
Dinner. 120/150 grams of cod or squid grilled or baked with herbs and spices. 40/60 grams of couscous or basmati rice with squash or zucchini sautéed with a teaspoon of oil.
Snack. 15 grapes or half a banana + a tablespoon of cottage cheese or 60 grams of low-fat yogurt.
Snack.125 grams of strawberries or red fruits or kiwis + a tablespoon of cottage cheese or 60 grams of low-fat yogurt.

Day 3

Breakfast. One egg omelette + 2 egg whites with a teaspoon of jam or two chopped prunes. 25/50 grams of sliced ​​wholemeal bread. Coffee or tea with sweetener of your choice.
Lunch . Salad of cherry tomatoes, lettuce, a teaspoon of oil and 60/80 grams of chicken breast cut into pieces. 3/4 crackers.
Dinner. 100/130 grams of fresh salmon, grilled or baked aubergines with a teaspoon of oil, 40/60 grams of couscous or basmati rice.
Snack . 125 grams of blueberries or red fruits or strawberries + a tablespoon of cottage cheese.
Snack. 125 grams of low-fat yogurt + an apricot or a plum or a small kiwi.

Day 4

Breakfast . 25/50 grams of sliced ​​wholemeal bread. 100/150 grams of cottage cheese. Half / one banana. Coffee or tea with sweetener of your choice.
Lunch . Baked zucchini stuffed with 100/150 grams of ricotta + an egg white and parsley. Salad with a teaspoon of oil. 3/4 crackers.
Dinner. Homemade hamburger of 110/140 grams of minced veal. Baked pumpkin (or mushrooms) with spices and flavorings. 100/150 grams of boiled potatoes. A teaspoon of oil.
Snack. Half apple smoothie and 200ml skim or soy milk.
Snack. Homemade ice cream with 100 grams of frozen strawberries or cherries or apricots blended with 125 grams of low-fat yogurt, cinnamon and stevia. Blend in a mixer and serve immediately.

Day 5

Breakfast . 125/150 grams of low-fat yogurt, 30/50 grams of ALL BRAN cereals or oat flakes, 200 grams of kiwi, strawberries, cherries or red fruits. Coffee or tea with sweetener of your choice.
Lunch . Salad with a small / large can of natural tuna, green salad, cherry tomatoes, a teaspoon of oil. 25/50 grams of sliced ​​wholemeal bread.
Dinner . 120/150 grams of grilled chicken breast, 30/50 grams of basmati or wholemeal rice with courgettes or green beans and a teaspoon of oil.
Snack. A small kiwi smoothie with 200 ml of skim or soy milk.
Snack . 100 grams of cottage cheese + a chopped dried plum.

Day 6

Breakfast . Smoothie with half a banana, 10 grams of bitter cocoa, sweetener, 200 ml of skimmed or soy milk, 10 grams of ALL BRAN or oat flakes. Coffee or tea with sweetener of your choice.
Lunch. Grated carrot salad, 100/150 grams of boiled chickpeas or crown beans, cucumbers, a teaspoon of oil.
Dinner. 50/70 grams of wholemeal pasta al dente with turnip tops, spinach, chard or broccoli, a teaspoon of oil and chilli. 20/40 grams of Grana Padano.
Snack . 100 grams of low-sugar fruit of your choice + 50 grams of cottage cheese.
Snack . One small kiwi or two apricots + 50 grams of cottage cheese.

Day 7

Breakfast. 100 grams of cottage cheese blended with 25/35 grams of ALL BRAN or oat flakes, sweetener or stevia, to be served in a bowl with a chopped kiwi. Coffee or tea with sweetener of your choice.
Lunch. 100/150 grams of octopus in salads (cooked weight), with tomatoes, cucumbers and a teaspoon of oil. 3/4 crackers.
Dinner. 100/150 grams of pork loin. Stir-fried beets or spinach with a teaspoon of oil or butter. 100/150 grams of potato weighed with the skin and then boiled without the skin.
Snack. Smoothie with 100 grams of apple / pear / pineapple and 200 ml of skim or soy milk.
Snack. 125 grams of natural low-fat yogurt with sweetener, cinnamon + a mandarin or 4 strawberries cut into pieces.